Chin to chest stretches can help loosen tight muscles of the spinal column and its surrounding ligaments and tendons. These stretches can conveniently be performed at home, at the gym or at work. If you have exercise limitations, always consult with a doctor before performing stretches.
Static Stretch
To perform a static chin to chest stretch, rest your shoulders and allow your arms to dangle to your side. Slowly bend your head forward so your chin moves toward your chest until you feel mild tension on the back of your neck. Hold this position for 30 seconds and then repeat the stretch five to 10 times. Static stretches are the safest type of stretches to perform, because they are done in a slow and controlled movement. During a static stretch, as you hold your chin to your chest, the stretch reflex will cause the muscle to relax, which allows you to stretch further without experiencing pain in the muscle. You can increase the intensity of this stretch by lacing your fingers behind your head and gently pulling your head downward and holding the stretch.
Dynamic Stretch
For the dynamic chin to chest stretch, start in the static stretch position of having your chin close to your chest and your shoulders rested. Roll your neck so your right ear moves toward your right shoulder. Continue to roll your neck so you're looking at the ceiling. Continue rolling your neck so your left ear moves toward your left shoulder. Finish neck rolls with your chin moving toward your chest. Perform dynamic stretch neck rolls 10 times on each side.
Benefits
It's often considered that stretching decreases your risk of sports-related injuries; however, reviews are mixed on whether not this is true. Stretching does improve your flexibility, which helps your joints move through their full range of motion. Stretching also increases blood flow to the muscles being stretched. Chin to chest stretches can help relieve and prevent a stiff neck by loosening tight muscles that cause pain while turning your neck.
Considerations
To prevent injuries to cold muscles, warm up for five to 10 minutes by going for a walk or jogging in place. Stretches should not be painful and should be done in slow and controlled movements. Avoid bouncing, since this causes tears in your muscles.
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